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Tim, too bad we lost all those workouts! :ranting2: Nice job on today's WOD!

[B]9 Aug:
WU:[/B]
400m walk
10 Leg swings on each leg in both directions
10 Air squats
10 Push ups
10 Scap Pulls
10 Pull ups
10 18" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
5 rounds of:
Row, 500 m
15 Dumbbell Bench Press, 110 lbs (2 55#)

18 mins 28 secs

[B]Evening:[/B]
1.14 mi dogwalk

[B]12 Aug:
WU:[/B]
400m run
10 Leg swings on each leg in both directions
10 Air squats
10 Push ups
10 Scap Pulls
10 Pull ups
10 18" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
10 rounds, 30 secs per station:
Burpee | 8, 8, 6, 6, 7, 7, 7, 6, 6, and 7
Rest 30 secs
Dumbbell Thruster, 45 lbs | 10, 11, 10, 9, 7, 0, 6, 6, 7, and 8
Rest 30 secs

142 reps

[B]Evening:[/B]
1.14 mi dog walk

[B]14 Aug:
(At Base Globo)
WU:[/B]
.222222 walk
.333333 run
1 Min on JacobsLadder, 122 Flights
10 Leg swings on each leg in both directions
10 Air squats
10 Push ups
10 Scap Pulls
10 Pull ups
10 18" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls


[B]WOD:[/B]
Shoulder Press:
45 lbs (1), 95 lbs (1), 95 lbs (1), 115 lbs (1), 135 lbs (1), 135 lbs (0), 115 lbs (1), 125 lbs (1)
Push Press:
95 lbs (3), 95 lbs (3), 115 lbs (3), 115 lbs (3), 135 lbs (3)
Push Jerks:
95 lbs (5), 105 lbs (5), 115 lbs (5), 125 lbs (5), 135 lbs (5), and 135 lbs (5)

[B]Evening:[/B]
1.3 mi dog walk

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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

3 sets of:
A1 Goblet Squat x 15 reps 40#
A2 Sloper Campus x 4, 3, 3 laps
A3 Shin Box Progressions [url]https://www.youtube.com/watch?v=zJyt8HcA6RQ[/url] WFS

3 sets of:
B1 Barbell Bench Press x 6 reps 95, 115, 135#
B2 Single Leg Glute Bridges x 10 reps
B3 Side Plank 30 seconds each Side


Finisher
Rogue Echo Bike
10 X (60s work + 60s rest) 65-67 RPM
151 calories
4.21 miles

Banded Hip External Rotation Stretch

Keep up the good work everyone!

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Great work guys!!

[B]WU:[/B]
500 m Row
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap Pulls
10 Pull Ups on thick bar (5,3,2)
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
15:00 AMRAP:
Run, 400 m
15 Deadlifts, 1x bodyweight ~ 225 lbs

2 rounds + ~370 m

[I]This was my first running WOD since early June! :pepper: My toes didn't feel too bad. The DLs were tough!![/I]

[B]Evening:[/B]
1.14 mi dog walk

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Yesterday
Bouldered at Rock Mill with Jeff. Fun.

Today 8/18/19
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators
3 rounds

3 sets of:
A1 Trap Bar Deadlift x 5 reps 185, 195, 205#
A2 Zig-Zag KB Overhead Press x 5 reps 35# KBs
A3 Waiters Walk + Farmers Carry 35/53#

3 sets of:
B1 Neutral Grip Inverted Row x 10 reps
B2 Weighted Step Ups x 8 each leg 25# DBs
B3 Push Ups x 25 reps


Finisher
Treadmill
Sprint 11 seconds, rest 49 seconds
8.0mph @ 12% incline

Shin Box Progressions

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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

3 sets of:
A1 Double KB Front Squat x 5 reps 35s, 35s, 44s
A2 Supinated Grip Pull Up x 10 reps
A3 Shin Box Progressions

3 sets of:
B1 One Armed Floor Press x 5 reps 53, 62, 62#
B2 Single Leg Deadlift x 5 reps each leg 2 44# KBs
B3 Ab Wheel Roll Outs x 10 reps

Finisher
Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
48 calories

1 ring muscle up 0, 0, 0, 8, 20#
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

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Nice WODs Tim!!

[B]WU:[/B]
400 m run
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
30 SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap Pulls
10 Pull Ups on thick bar
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
2 rounds of:
2 Ground-to-Standing Rope Climbs, 15 ft
20 Alternating Dumbbell Snatches, 45 lbs

9:08

[I]This was a shoulder buster. My right shoulder felt it.[/I]

[B]Evening:[/B]
1.14 mi Dog walk

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8.16.2019 Friday

Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%

185-215lb

WOD:
"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Barbell Facing Burpees
15 Deadlifts (245/165)

1+50 . 30lb DB 185DL

8.19.2019 Monday

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 78% of 3-Rep Max Back Squat
95LB

Snatch Technique Work
Snatch Balance
5 Minutes to Build to Moderate Set of 3

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches
65-90lb

WOD:
"Dirty Water"
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
11:18 . 200 SU

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8.16.2019 Friday

Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%

185-215lb

WOD:
"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Barbell Facing Burpees
15 Deadlifts (245/165)

1+50 . 30lb DB 185DL

8.19.2019 Monday

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 78% of 3-Rep Max Back Squat
95LB

Snatch Technique Work
Snatch Balance
5 Minutes to Build to Moderate Set of 3

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches
65-90lb

WOD:
"Dirty Water"
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
11:18 . 200 SU

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8/21/19
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35#
Strict Neutral Grip Pull ups x 5 reps
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators
1 round

On the 2 minutes:
15 kettlebell swings 53#
5 goblet squats 53#
1 ring muscle up
10 rounds

Shin Box Progressions

A quick workout today. School is starting. Open House tonight.

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Really kicking it Tim and Patrick!!

[B]WU:[/B]
400 m Run
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50 SUs
DU Attempts (Got 7)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap Pulls
10 Pull Ups
10 18" Alternating Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls


[B]WOD:[/B]
Back Squat : 5-5-3-3-3-1-1-1-1 :
75 lbs (5), 95 lbs (5), 135 lbs (3), 165 lbs (3), 185 lbs (3), 225 lbs (1), 255 lbs (1), 275 lbs (1), and 305 lbs (1)

[I]I worked on my form on this one. One of the younger guys in the box said, "You are really killing it!" :rofl: Love it when that happens! I could feel my right hip on the heavy squats!:eek: [/I]

[B]Cashout:[/B]
2 Ground to standing rope pulls
10 120# rope pull throughs

[B]Evening:[/B]
1.14 mi Dog walk